Yogurt is often touted as a healthy food choice, prominently featured in the Mediterranean Diet. Greek yogurt, in particular, stands out due to its remarkable health benefits, making it a highly recommended dietary addition. However, it's crucial to acknowledge that not all yogurts are created equal. When selecting yogurt, it's essential to be mindful of sugar content and opt for options without added sugars.
The Mediterranean Diet: A Foundation for Health
The Mediterranean Diet is a way of eating that emphasizes plant-based foods and healthy fats. Instead of following strict formulas or calculations, you focus on overall eating patterns.
In general, the Mediterranean Diet emphasizes:
- Lots of vegetables, fruit, beans, lentils and nuts.
- A good amount of whole grains, like whole-wheat bread and brown rice.
- Plenty of extra virgin olive oil (EVOO) as a source of healthy fat.
- A good amount of fish, especially fish rich in omega-3 fatty acids.
- A moderate amount of natural cheese and yogurt.
- Little or no red meat, choosing poultry, fish or beans instead of red meat.
- Little or no sweets, sugary drinks or butter.
- A moderate amount of wine with meals (but if you don’t already drink, don’t start).
This dietary approach mirrors the eating habits of people in Mediterranean countries in the mid-20th century. Researchers have observed a link between these eating patterns and a reduced risk of coronary artery disease (CAD). Healthcare providers now recommend this eating plan for individuals with heart disease risk factors or to support other aspects of their health. A dietitian can provide tailored advice based on your medical history, underlying conditions, allergies, and preferences.
Benefits of Embracing the Mediterranean Diet
The Mediterranean Diet has many benefits, including:
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- Lowering your risk of cardiovascular disease, including a heart attack or stroke.
- Supporting a body weight that’s healthy for you.
- Supporting healthy blood sugar levels, blood pressure and cholesterol.
- Lowering your risk of metabolic syndrome.
- Supporting a healthy balance of gut microbiota (bacteria and other microorganisms) in your digestive system.
- Lowering your risk for certain types of cancer.
- Slowing the decline of brain function as you age.
- Helping you live longer.
These benefits stem from the diet's emphasis on limiting saturated and trans fats, encouraging healthy unsaturated fats, limiting sodium and refined carbohydrates, and favoring foods high in fiber and antioxidants.
The Mediterranean Diet includes many different nutrients that work together to help your body. There’s no single food or ingredient responsible for the Mediterranean Diet’s benefits. Instead, the diet is healthy for you because of the combination of nutrients it provides.
Navigating the Yogurt Aisle: Sugar Content and Animal Feed
The Huffington Post recently published an article highlighting the concerning levels of sugar in popular yogurt brands, including organic options. Therefore, carefully examining nutrition labels is crucial. Additionally, consider choosing yogurt made from the milk of grass-fed animals to ensure enhanced health benefits and avoid consuming yogurt derived from animals fed genetically modified feed.
Full-Fat Greek Yogurt: A Healthier Choice
Opting for full-fat yogurt offers more health advantages. People throughout the Mediterranean region enjoy the full-fat variety; they eat full-fat products in moderation with other fiber-filled items, such as fresh or dried fruit, grains, nuts, and seeds. Focus on hunger and fullness cues over cleaning your bowl.
Mediterranean Diet Food List
The Mediterranean Diet encourages you to eat plenty of some foods (like whole grains and vegetables) while limiting others. If you’re planning a grocery store trip, you might wonder which foods to buy. Here are some examples of foods to eat often with the Mediterranean Diet.
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From colorful veggies to crunchy seeds, there's a wide range of nutritious foods to choose from when following a Mediterranean Diet.
Here's a general guidance on serving goals and serving sizes, according to the type of food.
| Food | Serving Goal | Serving Size | Tips |
|---|---|---|---|
| Fresh fruits and vegetables. | Fruit: 3 servings per day; Veggies: At least 3 servings per day. | Fruit: ½ cup to 1 cup; Veggies: ½ cup cooked or 1 cup raw. | Have at least 1 serving of veggies at each meal; Choose fruit as a snack. |
| Whole grains and starchy vegetables (potatoes, peas and corn). | 3 to 6 servings per day. | ½ cup cooked grains, pasta or cereal; 1 slice of bread; 1 cup dry cereal. | Choose oats, barley, quinoa or brown rice; Bake or roast red skin potatoes or sweet potatoes; Choose whole grain bread, cereal, couscous and pasta; Limit or avoid refined carbohydrates. |
| Extra virgin olive oil (EVOO). | 1 to 4 servings per day. | 1 tablespoon. | Use instead of vegetable oil and animal fats (butter, sour cream, mayo); Drizzle on salads, cooked veggies or pasta; Use as dip for bread. |
| Legumes (beans and lentils). | 3 servings per week. | ½ cup. | Add to salads, soups and pasta dishes; Try hummus or bean dip with raw veggies; Opt for a veggie or bean burger. |
| Fish. | 3 servings per week. | 3 to 4 ounces. | Choose fish rich in omega-3s, like salmon, sardines, herring, tuna and mackerel. |
| Nuts. | At least 3 servings per week. | ¼ cup nuts or 2 tablespoons nut butter. | Ideally, choose walnuts, almonds and hazelnuts; Add to cereal, salad and yogurt; Choose raw, unsalted and dry roasted varieties; Eat alone or with dried fruit as a snack. |
| Poultry. | No more than once daily (fewer may be better). | 3 ounces. | Choose white meat instead of dark meat; Eat in place of red meat; Choose skinless poultry or remove the skin before cooking; Bake, broil or grill it. |
| Dairy. | No more than once daily (fewer may be better). | 1 cup milk or yogurt; 1 ½ ounces natural cheese. | Choose naturally low-fat cheese; Choose fat-free or 1% milk, yogurt and cottage cheese; Avoid whole-fat milk, cream, and cream-based sauces and dressings. |
| Eggs. | Up to 1 yolk per day. | 1 egg (yolk + white). | Limit egg yolks; No limit on egg whites; If you have high cholesterol, have no more than 4 yolks per week. |
| Red meat (beef, pork, veal and lamb). | None, or no more than 1 serving per week. | 3 ounces. | Limit to lean cuts, such as tenderloin, sirloin and flank steak. |
| Wine (optional). | 1 serving per day (females); 2 servings per day (males). | 1 glass (3 ½ ounces). | If you don’t drink, the American Heart Association cautions you not to start drinking; Talk to your healthcare provider about the benefits and risks of consuming alcohol in moderation. |
| Baked goods and desserts. | Avoid commercially prepared baked goods and desserts; Limit homemade goods to no more than 3 servings per week. | Varies by type. | Instead, choose fruit and nonfat yogurt; Bake using liquid oil instead of solid fats; whole grain flour instead of bleached or enriched flour; egg whites instead of whole eggs. |
Crafting a Mediterranean Diet Meal Plan
Before making significant dietary changes, consult a primary care physician (PCP) or dietitian to ensure the plan aligns with your individual needs. They can provide meal plans and recipes to try at home.
When planning meals, aim for a variety of options for breakfasts, lunches, dinners, and snacks to avoid feeling restricted.
Sample Mediterranean Diet Meals
- Breakfast: Steel-cut oats with fresh berries and ground flaxseed, whole-grain toast with nut butter and a nutritious smoothie, Greek yogurt topped with fruit and walnuts, or an egg white omelet with fresh, seasonal veggies.
- Lunch: Prepare lunches in advance for convenience.
- Dinner: A hearty, nutrient-packed entree, accompanied by a side salad like sesame cucumber salad or fennel, orange, and mint salad. Drizzle mixed greens with a nutritious Mediterranean dressing.
- Snacks: A handful of nuts and seeds (low salt or no salt added), fresh fruit, nonfat Greek yogurt with a small piece of dark chocolate (at least 70% cacao), whole-grain crackers with hummus, or raw veggies with a nonfat Greek yogurt dip.
The Role of Yogurt in the Mediterranean Diet
While the Mediterranean Diet doesn't have strict rules about specific foods, it encourages prioritizing certain foods and limiting others. Yogurt is a common dairy product in this diet, with Greek yogurt being a popular choice due to its rich flavor and thick texture.
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Greek yogurt is made by straining regular yogurt to remove extra liquid and whey, resulting in a denser product with a higher concentration of protein and probiotics. This versatile yogurt can be used in various recipes or enjoyed plain.
Greek Yogurt vs. Regular Yogurt
Greek yogurt stands out from regular yogurt due to its creamier texture, achieved through the whey removal process. It also boasts twice the protein content, contributing to a feeling of fullness. While both types can have added fruits or toppings that increase sugar content, Greek yogurt is generally lower in sugar and carbs.
Types of Yogurt
Both regular and Greek yogurt are available in nonfat and low-fat versions, with the fat content determined by the type of milk used. Nondairy options made from coconut, soy, or almond milk are also increasingly available.
Health Benefits of Greek Yogurt
Greek yogurt offers numerous health benefits due to its vitamins, minerals, and probiotics.
- Improved Bone Health: Greek yogurt is a significant source of calcium, essential for maintaining bone density and preventing osteoporosis.
- Better Digestive Health: As a probiotic food, Greek yogurt supports the beneficial bacteria in the digestive system, improving its ability to handle various foods and promoting regular bowel movements.
- Improving Heart Health: Greek yogurt has been linked to lower cholesterol and triglyceride levels, reducing the risk of heart disease.
- Lower Risk of Diabetes: Regular consumption of Greek yogurt may lower the risk of type 2 diabetes.
- May Discourage Vaginal Infections: Eating yogurt with live cultures may lessen the risk of vaginal yeast infections, although more research is needed.
Greek yogurt is also a great source of iodine, which supports healthy thyroid function and a strong immune system.
It’s also an excellent source of:
- Vitamin A
- Vitamin B12
- Calcium
- Potassium
- Iodine
- Phosphorus
- Magnesium
Nutritional Profile of Greek Yogurt
A one-cup serving of 2% fat Greek yogurt contains:
- Calories: 150
- Protein: 19 grams
- Fat: 5 grams
- Carbohydrates: 9 grams
- Fiber: Less than 1 gram
- Sugar: 9 grams
Portion Sizes and Fat Content
When considering portion sizes, it's essential to check the fat content of Greek yogurt, as it can be made with nonfat milk, 2% milk, or whole milk, affecting the calorie content. Consuming one to two cups of low-fat Greek yogurt daily can be a healthy addition to your diet without hindering weight management.
Flavor Profile and Customization
Greek yogurt's distinct fermented flavor makes it a great addition to savory foods. When choosing a brand, check the label for sugar content, as some flavors and brands have more sugar than others.
When choosing your sweetener, the decision is whether you want artificial sweeteners (which are used in most “light” yogurts) or whether you’re OK with most of the calories coming from sugar. If you are sensitive to aftertaste, you may want to avoid light yogurts. If you don't mind NutraSweet, there are many types of light yogurt to choose from, and all taste pretty good.
Enhancing Your Yogurt Experience
- Look for Active Cultures and Probiotics: To ensure your yogurt contains active cultures, check the label. Most brands will have a graphic that says “live and active cultures.”
- Pair Yogurt with Flaxseed: Get in the habit of stirring in a tablespoon of ground flaxseed every time you reach for a yogurt.
- Look for vitamin D: When enjoying calcium-rich yogurt, why not choose one that also boosts your intake of vitamin D?
- Make yogurt part of the perfect snack: Make the perfect snack by pairing high-protein yogurt with high-fiber foods such as fruits (fresh or frozen) and/or high-fiber breakfast cereals.
- Whip up a creamier smoothie with yogurt: Make your smoothie creamy and thick by adding yogurt instead of ice cream or frozen yogurt.
- Customize your yogurt: If you want to create your own flavored yogurt, start with your favorite plain yogurt and stir in all sorts of foods and flavors.
Incorporating Yogurt into Your Lifestyle
- Eat yogurt at work: Buy some yogurt and keep it in the office refrigerator.
- Use yogurt in recipes: Yogurt works as a substitute ingredient in all sorts of recipes.
Precautions and Considerations
If you are lactose intolerant or have a milk allergy, you should avoid dairy foods, such as yogurt. Sweetened yogurts can contain a lot of added sugar or other sweeteners and should be eaten in moderation only. If you are on an antibiotic, such as ciprofloxacin or one in the tetracycline family, your doctor may tell you to avoid yogurt because it can make the medicine less effective.
Yogurt that has seen better days might start to start to taste more bitter, but that doesn’t always mean it’s spoiled. Plain yogurt will often last longer than its best-by date, but yogurt with fruit or other add-ons can spoil quickly, so it’s wise to take note of its best-by date.
Addressing Common Concerns
- Is Greek yogurt bad for cholesterol? There is no evidence that Greek yogurt is bad for cholesterol. In fact, it may help lower cholesterol.
- Is Greek yogurt good for pregnancy? Yes, Greek yogurt can be a source of high-quality protein, which is key to helping a fetus grow.